FREE Physical Therapy - Vol. 3-Low Back Pain, September 2006
Low Back Pain
It is estimated that nearly 100% of the population with be afflicted with Low Back Pain at least once in their lifetime.Low Back Pain can come from a number of different sources (Disc bulge, SIJ dysfunction, Muscle strain, Joint impingement, Nerve impingement, or Poor Posture just to name a few).No matter what the cause, LBP can be debilitating. While some Low Back Pain will resolve on its own, there are a few things that can be done to help speed the recovery or even prevent the problem in the first place.
Proper Body Mechanics and good Posture are critical to preventing Low Back Pain.Most people know to use good posture and Mechanics when lifting heavy objects, but it is critical to use good mechanics for everyday activities as well.
  | Lifting Technique:Proper lifting technique involves keeping feet at least shoulder width apart, stick your rear end out and keep your chest up, squat using your hips, knees, and ankles.Keep the object close to your body and slowly rise up to standing. |
 | When reaching for light objects on the floor, NEVER combine bending and twisting.Instead, face the object and reach down with one hand while slightly raising the opposite foot off the floor like a golfer retrieving a golf ball out of the hole. |
 | When sliding a heavy object like a couch or table push, rather than pull, whenever possible. |
 | When standing for long periods of time, try to place 1 foot on a small step and then alternate feet every few minutes.This will ensure that one leg is not constantly holding your weight. |
 | Proper sitting postureinvolves sitting with your back against the chair, maintaining a slight curve in you lower back (a lumbar support pillow may help with this).Both feet should be flat on the floor and your shoulders and head should not be slouched forward. |
Good Flexibility in the legs and trunk is also an important part of Low Back health. Stretches and Strenghtening of the lower back musculature are good for preventing and rehabilitating for many low back conditions. After a thorough evaluation, your Physical Therapist will instruct you on proper stretches and strengthening exercises for you particular condition.
Heat and Cold can also be very useful in the treatment of Low Back Pain. Cold is usually more effective in the first day or two after an injury or if swelling is suspected. Heat is helpful in reducing pain and relaxing muscles after 48-72 hours have past.Heat or cold should only be left on 10-20 minutes at a time, and should not be used while sleeping.
If you pain persists for more than 1 week, or if you ever have pain or numbness or tingling down your legs-please consult your physician.
*All information is intended for your general knowledge and education only and is not a substitute for direct medical advice or treatment for specific medical conditions.
